3 sets not for time:
15m/side 1-arm bottoms up kettlebell carry
30-60 unbroken double-unders
+
Every :90 for 15:00 (5 sets of each):
Evens: 1 squat snatch w/:01 pause in hole before completing the lift
Odds: 1 squat clean w/:01 pause in hole before completing the lift
+
AMRAP in 20:00 w/a partner, split all work as desired w/only 1 partner working at a time:
20 row calories or 20 bike calories or 200m run
20 handstand push-ups
20 CTB pull-ups
20 wall balls, 30/20 to 10/9
+
optional:
bis, tris, abs
sandbag carry
400m sled drag, moderate
A. Back squat, build quickly to a moderate double (not even heavy today!)
B. Weighted supinated CTB pull-ups, 3 x 3-4, 21X0; 2:30 rest
+
8:00 for rounds & movement quality:
1 dead hang to inverted, slow & controlled
2 wall walks
3 power cleans, moderate up to 185/125
4 front squats, moderate up to 185/125
+
3 rounds not for time:
4-8 weighted glute-ham raises, 20X1
5-10m handstand walk or :30 tripod headstand hold
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [10/side light 1-arm DB rows + 5/side 1-arm kettlebell thrusters]
A. Back squat, 3 x 3-4, 40X1; 2:30 rest
B. Supinated chin-over-bar hold, 1 x max
C. L-sit or dip support (hold top or ring or bar dip), 1 x max – pick the most challenging variation you can hold for at least :05
+
For 16:00:
1st: :30 tough upper body pulls (ring/bar muscle-ups if proficient, CTB pull-ups, pull-ups, ring rows, Pendlay rows, etc.)
2nd: :30 wall balls
3rd: :30 double-unders
4th: :30 Assault Bike @ high aerobic effort
